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Croutons Calories
Small toasted or fried bread cubes, commonly used in salads and soups.
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Croutons (30 g) has 122 calories. That works out to 407 calories per 100 g. It contains 20.3 g of carbs, 3.2 g of protein, 3.3 g of fat and 1.3 g of fiber. Its 240 mg of Sodium covers 10% of the Daily Value. Its glycemic index is 65 (high), so it raises blood sugar quickly.
What is Croutons?
Croutons are small cubes or pieces of bread toasted or fried until crisp, a familiar part of French cooking that has become common in kitchens worldwide. They can be made from fresh or leftover bread, with seasonings added before toasting.
Their crunchy edges and lighter, porous centres bring contrast to salads—especially Caesar salad—and make a handy topping for soups. Add them just before serving so they stay crisp. Croutons are mainly a source of carbohydrates and can make a light dish more substantial, though they are easy to overdo when used generously. For a less oily option, toast bread cubes in the oven with just a little oil, then season them to suit the dish.
Croutons Nutrition Facts
Selected: 100 g
407
KCAL / 100G
Carbs
67.5g
· 25% DV
Protein
10.5g
· 21% DV
Fat
11g
· 14% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 10% · Fat 24%
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Croutons Vitamins & Minerals
Vitamins
B1
0.25mg · 21% DV
B3
2.5mg · 16% DV
Folate
60µg · 15% DV
B2
0.18mg · 14% DV
Minerals
Manganese
1mg · 43% DV
Sodium
800mg · 35% DV
Selenium
18µg · 33% DV
Potassium ⭐
150mg · 4% DV
Copper
0mg · 0% DV
How Nutritious Is Croutons?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Croutons Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Croutons
To burn the 407 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Croutons Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Croutons Contain Allergens?
Contains these allergens:
Which Diets Is Croutons Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Croutons Fat Profile
SATURATED
2.2g
MONOUNSATURATED
4.2g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 44:1
Above the ideal 4:1 (44:1).
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Frequently Asked Questions About Croutons
What are croutons made of?
Croutons are small pieces of bread that are toasted or fried until crisp. They may be seasoned with oil, herbs, garlic, or cheese, and are commonly added to salads and soups for crunch.
How do you make homemade croutons?
Cut bread into cubes, toss them with a little oil and seasoning, then bake until crisp and golden. Spread the cubes in a single layer so they brown evenly, and let them cool completely before storing.
What bread is best for croutons?
Crusty loaves, sandwich bread, sourdough, and whole-grain bread can all make good croutons. Slightly stale bread is especially convenient because it holds its shape when cut and crisps readily in the oven.
Why do croutons get soggy in soup?
Croutons absorb liquid from soup, so they soften if left in the bowl or pot. Add them just before eating, or serve them separately so each person can add them at the table.
How do you keep croutons crisp in a salad?
Add croutons after tossing the salad with dressing, immediately before serving. Dressing and moisture from salad ingredients soften them over time, so keep them separate if you are preparing the salad ahead.
How should you store croutons?
Once fully cool, store homemade croutons in an airtight container in a cool, dry cupboard. Moisture makes them lose their crunch, so avoid storing them in the refrigerator.
Can you freeze croutons?
Yes, croutons can be frozen in a sealed freezer-safe bag. They may be less crisp after thawing, but a brief reheat in the oven can help restore their crunch before serving.
Can you make croutons in an air fryer?
Yes, an air fryer works well for croutons. Toss bread cubes with a little oil and seasoning, arrange them without crowding, and cook until crisp, shaking the basket partway through so they brown evenly.
What can you use instead of croutons in a salad?
Roasted chickpeas, toasted nuts, or crisp pieces of toasted bread can replace croutons in a salad. They add crunch in different ways, so choose an option that suits the salad’s flavors and texture.
How are croutons different from breadcrumbs?
Croutons are larger, crisp bread pieces served as a topping or side, while breadcrumbs are finely broken bread used mainly for coating or binding food. You can turn croutons into breadcrumbs by crushing them.
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Nutrition data compiled from USDA FoodData Central and scientific sources.